Warm Up:
1 set:
10 plate ground-to-overheads
10 plate counterbalance squats
10 ring rows
100-m run
1 set:
10 plate ground-to-overheads
10 plate counterbalance squats
10 ring rows
200-m run
– Perform the 200-m in under 1:00.
Specific Warm-Up:
Test: 5-10 unbroken kipping pull-ups:
Test: 10 unbroken thrusters (workout weight)
BENCHMARK WOD: DANIEL
For time:
50 pull-ups
400-m run
21 thrusters (65/95 lb)
800-m run
21 thrusters
400-m run
50 pull-ups
Intended Stimulus: 15-20 Minutes
Intermediate:
For time:
25 pull-ups
400-m run
21 thrusters (55/75 lb)
400-m run
21 thrusters
400-m run
25 pull-ups
Beginner:
For time:
25 banded pull-ups
200-m run
15 thrusters (35/45 lb)
400-m run
15 thrusters
200-m run
25 banded pull-ups
Home Workout:
For time:
50 alternating DB renegade rows (35/50 lb)
400-m run
21 DB thrusters (35/50 lb)
800-m run
21 thrusters
400-m run
50 alternating DB renegade rows
Movement scaling options:
Pull-Ups: Reps, banded pull-ups
Run: Distance, run substitutions
Thrusters: Load, DB options, front squats, push presses
Cool down:
1 set:
:30 kneeling quad stretch/side
:30 standing calf stretch/side